Workout Description

Shredded, cut, diced, peeled, the list can go on about how you would want to transform or refine your physique to mimic the body of one of the most popular heroes out there. Instead of dealing with your troubled past and evading those who want to destroy you, you just want to shed some body fat and look better naked.

All kidding aside; it will take some forethought, commitment and discipline adhering to a sound workout and diet plan to get there. Nothing worth having is easy and the road to your goal begins with small steps building you into the person you want to be. So, forget starving yourself and performing cardio-only routines. Let’s build some muscle, pack in some protein and get shredded!

The following training and diet plan is split into three distinct phases. The training may be a bit more frequency than you are used to but the volume is kept in check so your metabolism will race and burn more body fat at rest.

Every two weeks the training and diet shift to keep things interesting and the body guessing. Your goal is to build muscle along with stripping away fat. Keep pushing the weight and sticking to the diet and the gains (and losses) will come.

Phase 1 (two weeks)

This phase is the break-in period. It will get things kicked off by training each body part twice per week and set the stage for the diet portion as well.

Phase 2 (two weeks)

This phase reduces calories and increases intensity. This period is when you should feel things shift t burning fat and building some appreciable muscle.

Phase 3 (two weeks)

This phase lowers the calories even further and jacks up the intensity even more. By this point you are well on your way!

Off Days

On off days you will eliminate the post workout meal only in all phases of this program. Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out.

One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along.

Supplements

If you want to include other supplements to the program in addition to whey protein, 5 grams of creatine can be added to both the pre and post workout meals.

Motivation

Discipline and a hard work ethic are slowly built over time. To be completely honest, six weeks on this program won’t turn you into Hugh Jackman overnight, but it will set you on a path to a better, stronger, leaner, more muscular physique. All it takes is patience and a will to succeed. Train hard, stay the course and the changes will come.

Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options:

Perform the program as is – six weeks then take a few days off and perform the six weeks all over again.

Perform the six week program twice back-to-back for a total of twelve weeks.

Perform each phase for three weeks instead of two for a total of nine weeks.

The choice is yours depending on your goals, time availability, upcoming event or just want to continue the program.

*** The diet is based on someone weighing approximately 180 pounds.

Phase 1 Training – Build muscle and strength

Phase one is all about breaking into the program. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Phase 2 Training – Strip the fat and get more muscular

Now it’s time to turn up the intensity a bit. Keep the rest intervals in check as your pace will increase. Adding volume and lowering rest duration shouldn’t have you in the gym much longer than the last phase.

Phase 3 Training – Shred it up!

Now it’s crunch time! You will be going at full speed for the next two weeks with supersets, reduced rest periods and higher reps - getting shredded is the name of the game.

Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.

Hi Brad, really like the look of this workout and diet paln, I am in the uk and wondering would oatmeal you have in the morning be the same as what I would called porridge? If so would this be mixed with milk to combine with the peanut butter, cinnamon and splenda?

Hi,
i am about to try this workout. i believe the eating plan is ordered as 1 for breakfast and in order till 6 for dinner, thus i presume the workout would be in between lunch and dinner. due to time constraints, I am planning to have my workout first thing in the morning. can i have the order as - meal 4, workout, meal 5, then meal 1, 2, 3 and 6 for the rest of the day? thank you for sharing and looking forward for your response.
Thanks,
james

Hi,
I just started phase three and it has been a struggle but a great one,
I just want to thank you for the work out routine(s) that are posted,
and after doing this routine again in reverse formation with heavier weight, I'll
be looking into those bodypart series you have posted.
Thanks again,
Marlon

Been working out for more than 2 years now. No program, diet or restrictions on drinking. Now, with this program Im looking to get better muscles, hopefully six pack and burn fat. So how about drinking alcohol? Im consuming alcohol at least once in a week or 10 days friends, business partners etc.. Shall i stop that? And i travel frequently, can i take weekly pauses between working out weeks or phases? Also some friends say protein and supplements damage your liver is that true? Thanks in advance gor answers.

2 sets. 10-15 reps per set. The higher reps are for warming up and are done with lower weight. The lower reps in the sets following the warm up would be at an increased amount of weight closer to your max. I personally try to go for increasing the weight with every set each day and by extension more weight than I did the previous time I did a particular day of the routine.

I want to start to do this workout plan an diet,my problem is that I'm going to the gym 5am to 6am and
At 8am I do my first meal of the day.
My question is should I take the pre and post meal in the morning or just keep doing exercise without any meal and start the diet at 8am?

no wonder jackman only looks good on the upper half of his body, curls before squats? ridicilous. flye's before compounds....only do this when you dont care about functional strength and your lower body. this will pump your upper body, yes. but only show and no go

This isn't Hugh Jackman's workout, it's just Brad's version of a way to get ripped and he's using Hugh Jackman as inspiration. And as far as functional strength, it's know that Jackman can bench 315 lbs and leg press over 1,000 lbs.

Well, he is kinda tall, 6'3". And if anytime he talks about his workout he always follows traditional methods of heavy weights low reps for upper body and lighter weights higher reps for lower body. Which, if he's anything like me, would be wise, because my legs seem to grow if I barely lift anything, but I really have to push myself to see upper body gains.